Eat a balanced diet for a healthy life

Eating is not the purpose of life, but the necessity of life

"To reduce or eliminate unhealthy eating habits, we need to try our best to achieve a balanced diet

The "Dietary Guidelines for Chinese Residents (2016 Edition)" proposes a balanced diet and moderate exercise to improve nutritional status.

Diverse food, mainly cereals

Food is divided into five categories: cereals and potatoes, vegetables and fruits, animal foods, soybeans and nuts, and oils

According to Lu Qian, the daily diet should include food such as cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk, and soy nuts

Eat balanced, healthy weight

In terms of eating-movement relationship, Lu Qian recommends that, first of all, regular meals should be taken to avoid the slow response of the satiety center and excessive eating caused by excessive hunger

Secondly, it advocates a meal sharing system, standardizes meal preparations according to the individual's physiological conditions and physical activity, and records their own food portions and amounts

Third, eat one or two bites less per meal

Fourth, reduce the intake of high-energy foods

"People of all ages should exercise every day and maintain a healthy weight

For example, make use of commuting time to increase the chances of walking, biking, and climbing stairs; increase outdoor activities; take more activities such as walking, walking the dog, shopping, playing football, and kicking shuttlecock

Eat more vegetables, milk, and soybeans

Vegetables and fruits are an important part of a balanced diet.

Road diving tips, it is best to eat fruit after exercise, between meals or 2 hours before going to bed

Milk is the best food source of calcium in the diet

Eat fish, poultry, eggs and lean meat in moderation

Road diving recommends that you eat 280-525 grams of fish, 280-525 grams of livestock and poultry meat, and 280-350 grams of eggs every week, with an average daily intake of 120-200 grams

In addition, the "Dietary Guidelines for Chinese Residents (2016 Edition)" puts forward a limit on cholesterol intake-300 mg, with special emphasis on the control of saturated fatty acids in the diet, which does not exceed 10% of the total energy, which means that you cannot eat a lot of meat and eggs.

For patients with hyperlipidemia, due to the impact of fat metabolism and energy in the body, it is still necessary to pay attention to control the intake of cholesterol in the diet, and it is also recommended to eat eggs and not discard the yolk
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Less salt and less oil, control sugar and limit wine

Lu Qian said that we should cultivate a light diet and eat less high-salt and fried foods
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Adults should not exceed 6 grams of salt per day, and 25-30 grams of cooking oil per day
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Sugar intake should not exceed 50 grams per day, preferably less than 25 grams
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The daily intake of trans fatty acids should not exceed 2 grams
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Drink plenty of water, 7-8 cups (1500-1700 ml) for adults a day, and it is recommended to drink boiled water and tea; do not drink or drink less sugary beverages
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In addition, Lu Qian also suggested that to change the habit of over-salty taste, add vinegar during cooking to improve the fresh flavor
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Eat less pickles, preserved foods and other over-salty foods
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Put an end to waste and revitalize new food

"Cherish food, prepare meals on demand, and advocate splitting meals without wasting
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" Lu Qian said that if you want to "innovate food", you should choose fresh and hygienic foods and appropriate cooking methods; food preparation should be separated from raw and cooked, and cooked food is two.
The secondary heating should be heated thoroughly; learn to read food labels and choose food reasonably; go home to eat more and enjoy the food and family affection
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Lu Qian emphasized that the formation of a life>
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First of all, you must have health awareness, and then actively seek the correct nutritional knowledge, and work hard to practice, starting from the bit, a balanced diet, in order to eat a healthy life
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